Bottle-Weight Reverse Bent-Over Fly
Strengthen your back! This reverse fly targets your rear deltoids and upper back using just bottles. Get stronger at home with no equipment!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart, holding a bottle in each hand.
2. Bend at the hips and knees slightly to lower your torso forward, maintaining a flat back and keeping your head in line with your spine. Let the bottles hang directly beneath your chest with your arms fully extended and palms facing each other.
3. Stabilize your core and keep a slight bend in your elbows.
4. Exhale and slowly raise both arms to the side until they are in line with your shoulders. Ensure the movement comes from the shoulders rather than the back. Your arms should be parallel to the ground at the top of the movement, forming a T shape with your body.
5. Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
6. Inhale and slowly lower the bottles back to the starting position in a controlled movement.
7. Repeat for the desired number of repetitions and sets.
Make sure to use a weight that allows you to perform the exercise with correct form throughout the entire set. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
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